COOK A HIGH PROTEIN DINNER WITH MELISSA 👩‍🍳 ‘ Food is fuel and our bodies require nutrient dense foods to perform our best and feel our best’ @melissa_kendter added her own spin this EvolveYou recipe by adding a chicken breast on top because... PROTEIN 💪 🔎 Roasted Veggie Bowl on the app and add this one to your planner this week (TIP: it’s a great batch cook at the weekend to meal prep for the week ahead 👏) #EvolveYou #dothisforyou #mealprep

THE CONFIDENCE (AND STRENGTH) GAINED 👏 Can we get a round of applause for your EvolveYou sister @kimberlycurv_fitness who has been on a journey of strength the past year whilst using Krissy’s Strong guide ⬇️ ‘I used to lack the confidence to go into the weights section of the gym because I was intimidated by the men there. A year ago I started using the app and now I’m the most confident I’ve ever been – inside and outside of the gym. I have a way better relationship with exercise, I love being strong and my mindset is completely different’ Ready to do this for you? Hit the link in our bio to get 30% off your membership, join our community and come and change your life 💪 #EvolveYou #dothisforyou #fitnessjourney #fitnessprogress

THE KICK START CHALLENGE IS HERE! You’ve chosen your trainer, plus additional Barre or Yoga workouts, so you’re officially set – get ready to smash it 👏 Remember, if you’ve enrolled your workouts will be automatically populated in your planner but you can swap these around to suit you and your schedule. If you miss a workout don’t worry: you can go back and complete it at a later date before the challenge is over TAG us in your stories and post-workout selfies if you’ve completed your first workout today – we want to help keep you accountable 💪 Let’s goooo! #EvolveYou #dothisforyou

There’s more to working out than just the way we look 👀 In the words of @krissycela ‘I hope you don’t let other peoples opinions cloud the progress you’re making. I encourage you to give yourself grace and the space to truly love who you are becoming without the worry of other peoples judgment.’ Here’s to moving our bodies because it makes us FEEL good, makes us take up the space we DESERVE and helps us reach the GOALS we’ve always wanted to achieve 👏
 SEND this to a bestie who may need to hear this today 💪
 #EvolveYou #dothisforyou

BAKED OATS RECIPE INCOMING 🚀

As one of the most popular breakfasts on the EvolveYou app, these chocolatey oats will keep you energised for the whole day and need just 15minutes in the oven ⬇️ 
INGREDIENTS:
50g Oats
15g Raw Cacoa
1 x Banana
1 x Egg
1tbsp Maple syrup
15g Dark chocolate
1tsp Baking powder
1/2tsp Salt

METHOD:
1- Preheat the oven to 190C. Blitz all ingredients together, apart from the chocolate.
2- Roughly chop chocolate.
3- Place mixture in a ramekin and scatter chocolate on top.
4- Bake for 15 minutes and enjoy!

SAVE this for when you need a tasty start the day 👀🍫

#EvolveYou #healthybreakfast #bakedoats #oatsrecipe

It’s not just our community members that go on their own journey of strength, discovery and resilience. It’s our trainers too 💫 WATCH THIS as your coach @danyelewilson shares with us a little bit about her journey to self-confidence and avoiding toxic traps. ‘We never want to guilt our bodies into changing. We want to celebrate our bodies into moving towards evolution’ 📽 SEND THIS to your accountability buddy who may need to hear this today 💙 #EvolveYou #dothisforyou

What happened when @mariievu came back to her EvolveYou program after recovering from an accident? 💭 💪 Despite feeling as though she was 'starting from scratch', she’s come back stronger than ever 💪 She learnt to be patient and consistent 💪 Her resilience and determination sky rocketed 💪 Her physical, and mental, strength GREW to new heights (SWIPE for some serious strength progression 👀) Marie, we're proud of you 👏 With our Kick Start challenge starting next week there's never been a better time to join us and get up to 30% off your subscription 💸 #EvolveYou #dothisforyou #fitnessjourney #fitnessprogress

NEW GIRL IN THE GYM WORKOUT With many of us going to the gym for the first time in January, or getting back into it after the festive break, it can be daunting knowing where to go and what to do. BUT, @krissycela is here with this spicy workout which needs minimal equipment and space. Grab some dumbbells and get this workout complete 🍑 1️⃣ Double Pulse Squats: 12 reps x 4 sets 2️⃣ RDL: 10 reps x 4 sets 3️⃣ Lateral Squats: 12 reps x 4 sets 4️⃣ Reverse Lunge Pulse: 12 reps x 3 sets (each leg) 5️⃣ Single Leg RDL: 8 reps x 3 sets (each leg) SAVE THIS for when you’re heading to the gym next 🔥 #EvolveYou #dothisforyou

A few affirmations to see you through the week ✨ SWIPE for some positive self-talk ➡️ #EvolveYou #dothisforyou

5 ways to help you progress in the gym from @melissa_kendter ⬇️ ✅ PROGRESSIVE OVERLOAD: Add more weight/intensity/volume to get the results you want. Stick to the foundations & intensify it ✅ PLAY THE LONG GAME: Results take time, consistency and effort. Health is timeless so avoid deadlines & setting. yourself up for failure with quick fixes ✅ REST: Resting is not the enemy: our bodies restore as we recover and sleep so our bodies can come back even stronger ✅ STRUCTURE: Find a program you love – you’ll see big progress as soon as you follow a good structure and purpose behind your workouts ✅ FUEL UP: Drink plenty of eater, eat nutritious food and prioritise protein. Our bodies do a LOT for us, so we have to support it through a good diet We hope this helps! 👏 #EvolveYou #dothisforyou #fitnessprogress

January is HERE which means the Kick Start is just around the corner 💪 How did @krissycela come up with the concept for the challenge? WATCH THIS as she explains a bit behind the creative process 📽 #EvolveYou #dothisforyou

2022: WRAPPED ✅ Here’s to another year showing up for yourselves, working hard, supporting one another and doing this for you. WATCH THIS to see what you’ve achieved as a community this year 🤯 From everyone at EvolveYou: Happy New Year and we can’t wait to smash more goals together next year 👏 #EvolveYou #dothisforyou